2/28/2018

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed 
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-C3 done


Assault Bike 10 Seconds @ 100% effort 
rest 1:50
x2 Sets
Got the high score on the assbike during the 10 second sprints


For Time @ 100% effort: 
2 RFT
10 Cal Bike 
10 Deadlifts @ 225# 
into
2 RFT
8 Cal Bike 
8 Power Clean @ 95# 
into
2 RFT
6 Cal Bike 
6 Power Snatch @ 95#
7:00
I went out a bit too hot on the bike for the first two rounds (over 500 watt average), and tried to hang on by pushing the bike pace in remaining rounds but I dropped off a lot on the last two rounds. However, I did go UB on the barbell movements.

20min Easy Bike/Row

2/27/0218

A1. Single Arm Bear to Bridge; 5 reps/side x 4 sets; rest 30 seconds 
A2. Groin Mob on Foam Roller; 10 rolls into deep position x 4 sets; rest 60 seconds 
B1. Scapular Step Up; 10-12/side (slow and controlled) x 4 sets; rest 1min
B2. Table Top Plank Hold; 30 seconds x 4 sets; rest 1min 
C1. Foam Roll/Smash Hamstring; 45 sec/side x 4 sets; rest 20 seconds 
C2. PNF Hamstring Stretch; 12-15 pulses per leg x 4 sets; rest 30 seconds 
D1. 90/90 Elevated w Reach; 8-10 reaches x 4 sets; rest 30 seconds
D2. Deck Squats; 10 reps w hold in bottom x 4 sets; rest 60 seconds
A1-D2 done


Technique Focused: 
3 Sets: 
45 Double Unders 
30' DB FRWL 
7 Muscle Ups 
40' HSW (20' down and back) 
rest 2-3min bw sets 
2:45 - 3:00 - 2:55
HS walk wasn't as good as I'd like but it got the job done. I did the MU UB to try and get my heart rate higher going into the HS walks to try and get myself more comfortable being upside down with high heart and respiratory rates.


3 Sets: 
12 Box Jumps 
30' SA OH DB WL 
10 C2B 
12 K HSPUs 
rest 2-3min 
2:01 - 2:13 - 2:09
UB C2B and UB kHSPU
kHSPU felt very good today
Stepped down on the box jumps


20min Easy Assault Bike @ 120 BPM HR

2/26/2018

Crossfit Games Open 18.1

20min AMRAP

8 T2B

10 DB HPC

14 Cal Row

323

Pretty inconsistent split times for each round, but row pacing was very good in my opinion. I think there's a lot of room for improvement, like deep into 11 rounds or into 12 rounds.

2/23/2018

Crossfit Games Open 18.1

20min AMRAP

8 T2B

10 DB HPC

14 Cal Row

18.1

313 Reps

2/21/2018

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds 
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds 
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed 
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed 
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-C3 done

+
Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x3 Sets
Wattage was above 1700 for each set
+
For Time @ 100% effort: 
10 Cal Assault 
16 DB Snatches @ 50# 
4 BBJOs 
10 Cal Assault 
8 Db Power Cleans @ 50#
4 BBJOs
2:34
First ten AB cals were very fast, the second ten were not as fast

+
Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x3 sets 
Wattage was between 1400 and 1600 for these sets
+
20min Easy Bike/Row

2/20/2018

A1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds 
A2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds 
B1. Scapular Step Up; 10-12/side (slow and controlled) x 3 sets; rest 1min
B2. Table Top Plank Hold; 30 seconds x 3 sets; rest 1min
C1. Foam Roll/Smash Hamstring; 45 sec/side x 3 sets; rest 20 seconds 
C2. PNF Hamstring Stretch; 12-15 pulses per leg x 3 sets; rest 30 seconds 
D1. 90/90 Elevated w Reach; 8-10 reaches x 3 sets; rest 30 seconds 
D2. Deck Squats; 10 reps w hold in bottom x 3 sets; rest 60 seconds 
+
(all technique focused, adjust reps as needed to not over do this) 
12min EMOM: 
Min 1: 4 DB Hang Squat Cleans @ 35# 
Min 2: 4 Muscle Ups (ring and bars - switch each round) 
Min 3: 4 DB Burpee Box Step Overs 
Min 4: 8 S HSPUs 
+
12min EMOM: 
Min 1: 10 DB Snatch w New Standard 
Min 2: 8 C2B 
MIn 3: 3 DB Devils Press 
Min 4: 9 K HSPUs 
+
30min Easy Assault Bike @ 120 BPM HR

Did it all, no issues today. The positioning on the kHSPU felt great, and I went UB on everything I could

2/19/2018

A. Squat Snatch; 4 singles above 165# 
175 - 180 - 195 - 200 (f) - 200
Both the pull from the ground and the catch position felt really good today. However, I felt a little slow in pulling myself under the bar.

B. Squat clean; 4 singles above 225# 
250 - 255 - 255 - 255

Instead of front squats, I practiced some HS walks, accumulating around 250 feet in 25-30 foot segments.

2 RFT: 
15 Cal Row 
12 Deadlifts @ 225# 
9 BFB 
3:54
I kept the row around 1350 cals/hr
UB deadlifts
I felt I kept a pretty aggressive pace on the bfb

rest 5min 

2 RFT:
15 Cal Row 
12 Thrusters @ 95# 
9 Box Jumps (step down) 
4:37
For the first round the row was around 1350, for the second it was around 1270. Despite the drop off in the output, I don't think there was much more than 2-3 seconds difference in the time it took me to complete the row
UB thrusters

rest 5min 

For Time: 
30 Wall Balls @ 30# 
20 Cal Row 
10 Squat Cleans @ 165# 
5:18
12/10/8 on the WB
The row was around 1100 cals/hr
The squat cleans were slow, much slower than I'd like. I think it was something like one every 10ish seconds. I didn't have any back or quad issues, it was all respiratory, very much like the bbjo/wb/snatch workout I did at TTT.

2/16/2018

A. Hang Squat Snatch; build to a moderate load
165 (f) - 165 - 175 (f) - 175 - 180

B. Back Squat; 3x3; rest 2min 
305lbs

C. K HSPUs; 12 reps (in sets of 3) x 3 sets; rest 2min
Set 1 - Set 2 - Set 3

D. Deadlift;; 5,3,10,10; rest 2min (10 = 70% of moderate 1)
335 - 355 - 375 - 275 - 275

E. Rear Foot Elevated RDL: 8-10 reps x 3 sets; rest 1min
135lbs

12min AMRAP
25 Cals Rowing
50 Dubs
5 rounds + 24 dubs
My rope knotted on twice, had that not happened 6 rounds and some cals on the rower are possible. My pace on the row was 1250-1300 cals/hr and the dubs were UB

2/6/2018

A1. T-Spine Rotation over Foam Roller; 5 each way x5 sets; rest 30 seconds 
A2. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 5 sets; rest 30 seconds
B. HSW; 25' for time AFAP x 8 sets; rest as needed to ensure speed 
Each set was UB and between 11-15 seconds. I was pretty arched throughout my T-spine in these, however


Row 1k @ 1:50/500m pace, into: 
15 TTB 
15 Box Jumps 
60 Double Unders 
rest 4min 
x4 sets
Set 1 - 5:53
Set 2 - 6:05
Set 3 - 6:40
Set 4 - 6:30

I went UB on each set of T2B and dubs, for the box jumps I stepped down after each rep. The box jumps and the transition from the row to T2B were where I accumulated a lot of time. The row times were pretty rough, the first two were at or slightly below 1:50/500m and the last two were around 1:50.5/500m pace

2/5/2018

A. Squat Clean; build to a tough single for the day 
265 - 275 (f) - 275

265lbs felt pretty good, but I'm not sure what happened on the attempt at 275lbs I have video of. My next attempt at 275 felt pretty similar, but I somehow managed to stand it up

15 min amrap:
15 HSPUs 
10 power snatch 115#
15 bar facing burpees
10 power clean and jerk 115#: 
3 full rounds
9/6 on the HSPU for the first two rounds, then kind of all over the place for the third. My big issue with this one was HSPU technique. During the last six on round two and throughout the entirety of round 3, I was having big issues with neck positioning, my body hitting the wall too soon, or pushing myself off the wall. I didn't have a capacity issue, just issues with technique, and it slowed me down a lot. I went with singles on the barbell movements and tried to move quickly through the burpees
https://vimeo.com/254358115


B. Back Squat; 3x3; rest 2min
285lbs

2/3/2018

A. Muscle Ups; 3 on the min for 8 min 
MU felt good today


13min AMRAP: 
10 Cal Assault 
10 K HSPUs 
10 Burpees 
10 C2B 
20' Hand Stand Walk 
3 rounds + 9 burpees
Kept the assault bike cals above 400 watts each round
6/4 on the kHSPU, UB last 10
I tried to finish the burpees in less then 40 seconds
6/4 on the C2B
The HS walk didn't go well today. It has been a while since I last practiced them, so that combined with the higher heart and respiratory rates made them more difficult. Rounds 1 and 3 were split up into two 10ish foot attempts, round 2 was split into three 6-8ish foot attempts

B1. KB Arm Bar; 3-4 reps/arm x 3 sets; rest 30 seconds 
B2. Weighted Shoulders Cars; 5 slow and controlled rotations x 3 sets; rest 30 seconds
B1 and B2 done

2/2/2018

A. Squat Snatch; 3 TnG on the min for 10 minutes (155#) 
Had some trouble with these. Minutes 5 and 7 I went 1/3, minute 9 I went 0/3. The other minutes were 3/3, and all the reps I made for this were good as far as technique goes. The misses were because I let my shoulders get soft. I do not however, like touch and go reps around/above this weight

B. Deadlift;; 6,4,2,15,15; rest 2min (15 = 55-60% of moderate 2)
365 - 395 - 405 - 225 - 225


2 Rounds: 
50 double unders
12 burpees
40 wall balls @ 20# 
6:37
UB dubs first round, 35/3/12 on round 2
10s on the firs round of wall balls, 15/15/10 on the last

rest 4 min
2 Rounds: 
50 double unders
12 burpees
15 thrusters 115#
6:43
UB dubs
5s on the thrusters for both rounds
The thrusters gave me a problem today, and around the start of the second round I had trouble getting my breathing under control. For this 2 rounder and the next 2 rounder I took too long to start the second set of 50 dubs

rest 4 min
2 Rounds:
50 double unders
12 burpees
20 OHS 75#
6:43
UB dubs for the first round, 30/20 second round
11/9 OHS for the first round, UB for the second round. Burpees were noticeably slower in the second round, and I took too long to start the second round of dubs.

2/1/2018

A. STOH; 12 for time @ 185# x 3 sets; rest 2min 
:29 (UB) - :30 (UB) - 1:25 (6/3/3)

B. S HSPUs; AMRAP in 90 seconds x 3 sets; rest 2min 
14 (3/3/3/3/2) - 12 (3/3/3/3) - 6 (3/3)
I failed several attempts at rep 7 during this last set. My shoulders were pretty much done by this point.

2 TOTAL SETS: 
2 RFT: 
8 DB Power Clean @ 50# 
25' WL Front Rack @ 50# 
16 TTB 
rest 30 seconds 
8 DB Power Clean @ 50# 
25' WL Front Rack @ 50# 
12 Bar Muscle Ups 
rest 8minutes bw sets

Set 1 - 10:05
5/3 on the DB PC
6/6/4 on the T2B
3s on the first set of bar MU, then 4/3/2/1/1/1 on the second

Set 2 - 13:20
5/3 on the DB PC
6/6/4 on the T2B
3s on the first set of bar MU, then singles on the last set